Color coordination at its best. Nicely done, Amani!

Color coordination at its best. Nicely done, Amani!

TODAY’S W.O.D:

A. Back Rack Stationary Lunges (BRSL)
Every minute for 14 minutes do:
1st minute: 5 BRSL, Left side
2nd minute: 5 BRSL, right side
*BRSL load should be 40% of your 5RM Back Squat from last week, 12/27.
No rack.
 
B. 9-6-3 reps for time of:
Thrusters (95lb/65lb)
Rope Climbs, 15’ ascent
*Compare to 11/02/15.
 
C. Strength 101 @ 6PM:
Hang Squat Clean
10-8-6-3-3-2-2-2-1-1-1-1 reps for load.
Rest 2 minutes between sets.
Repetitions must be completed before the barbell can be set down.

Post loads and time to Members Area or comments.

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